WOD / Blog
24 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% ang get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 15-12-9-6-3 Power Snatch (115/75)(75/55) 5-4-3-2-1 Rope Climb *RX+: 155/105 and Legless Climbs Stimulus/Focus: This will be tough on the grip. Think […]
22 August 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
21 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend 10 minutes practicing handstand walking. WOD: 10 Minute GAFAP 1 Burpee 2 Ab Mat Sit Ups *Add 1 burpee and 2 ab mat sit ups each round. Rest 2 Minutes Before Next AMRAP Stimulus/Focus: Just keep moving! 10 Minute GAFAP 1 Wall Ball (20/14)(14/10) 2 Ab Mat […]
20 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 21 Deadlift (135/95)(95/65) 15 Slam Balls (30/20)(20/15) 9 Pull Ups Stimulus/Focus: Complete work in no more than 2 sets. Aim for 8 rounds. […]
19 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
18 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 Rounds (6 Minutes Work/2 Minutes Rest) 6 Minute AMRAP 8 Power Cleans (95/65)(65/45) 4 Handstand Push Ups (25# Plates/Ab Mat Set Up) *Masters: Seated Dumbbell Presses […]